Do Girls Experience a Performance Plateau During Puberty?

Yes, but not for the reasons you might think.
Many coaches report that their most talented female athletes begin to “plateau” or even regress around the ages of 14–16. But this isn’t about a lack of effort or commitment.

In most cases, this change in performance is linked to the physical demands of puberty, and it can be misunderstood or mismanaged by adults in youth sport.

At Her Strength, we help coaches and parents see this phase for what it really is: a critical window to support girls through growth — not a time to question their potential.

What the Research Tells Us

There’s growing evidence that biological maturation affects performance differently in girls compared to boys. As girls go through puberty, they often experience:

• Increases in body mass and fat percentage
  
• Temporary drops in coordination
  
• Changes in movement efficiency and speed
  
• Higher risk of injury without appropriate support
  
  

These physical changes can make it appear as though a girl is "plateauing" but in reality, her body is undergoing a complex transformation that requires time, understanding, and training adjustments.

Why It Gets Misread as Lack of Talent or Commitment

Unfortunately, many adults working in sport, including well-meaning coaches and parents, are unaware of how puberty uniquely impacts the female body. This lack of awareness can lead to:

• Blaming athletes for declining results
  
• Increasing training loads at the wrong time
  
• Reducing game time or advancement opportunities
  
• Athletes feeling confused, disheartened, or like they're "falling behind"
  
  

For many girls, this is the point they start to question whether they belong in sport at all.

What Adults Can Do Instead

Here’s the good news: this phase is temporary and entirely normal. What matters most is how coaches, parents, and professionals respond.

1. Recognize the Performance Dip for What It Is

Normalise it. Talk about it. Let girls know that many athletes experience changes in performance during puberty, and it’s not a sign of failure or limitation.

2. Adjust Training — Don’t Push Harder

• Prioritize coordination and strength
  
• Decrease emphasis on results-based feedback
  
• Adjust expectations and workloads to align with physical readiness
  

This is a time to build foundations — not to overload or “train through it.”

3. Focus on Long-Term Development

Development isn’t linear. It’s common for high-performing girls to have a dip in performance before a later surge, especially when training respects biological timing.

Supporting a girl through puberty sets her up for long-term success. Ignoring it can lead to burnout, dropout, or injury.

Let’s Change the Narrative

What looks like a plateau is actually a period of rapid adaptation and change. When adults know how to respond, girls can stay engaged, confident, and ready to grow.

Her Strength exists to educate, equip, and empower coaches, parents, and professionals so that more girls can rise through puberty instead of dropping out because of it.